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GROUP CLASS WORKOUT   Warm Up: 2 RDs 50 DU (80 singles), 20 Russian KB swings, 5 inchworms 20 PVC PT, 15 PVC GM, 20 scorpions   Strength: Find 1RM Front Squat 14 Minutes Lean: 5×5 Front Squat   Metcon:   Welded For Time: 1000m Row 100 DU 750m Row 75 Du 500m Row 50 DU 250m Row 25 DU   Welded Lean For Time: 30 Wall Balls 24/20 800m Run 20 Burpees 400m Run 20 Burpees 200m Run 30 Wall Balls 24/20   Mobility Of The Day: Super Front Rack (pg.       OPEN GYM 8am to 9am      Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rds: 20 banded GM, 12 goblet squats, 4 inchworms 20 leg swings, 10 stretch lunges   Strength: Find a 10 Rep Back Squat Max 14 Minutes Lean: 3×10 Moderate weight   Metcon: Welded   14 Min AMRAP 50 Wall Balls 20/14 40 KB Swings 53/35 30 Toes To Bar 20 S20H 95/65 Adv: Add 5 MU/15 Ring Dips Adv: 115/105 Welded Lean 14 Min AMRAP 50 Wall Balls 20/14 40 Ab Mat Situps 30/22 Cal Bike 20 Thrusters 75/55 Adv: Add 5 MU/15 Ring Dips Adv: 95/65   Mobility of the day: Couch Mobilization (pg.331) Improves: Back and Hip Pain, Knee Pain, Hip Extension       OPEN GYM 8 to 9am       SKILLS CLASS Sled pull and push Hamstring accessories         COMPETITORS CLASS  6:30 to 8pm with Coach JacobRead more

By: Arthur Anderson   What is Paleo?  Or for that matter what is Primal? Paleo is a diet that mimics our Paleolithic ancestors and Primal is a lifestyle that mimics our Paleolithic ancestors. In addition to eating good food our Paleolithic ancestors enjoyed an active and enriching life, that didn’t include many of the stresses that we have today.  The Primal Lifestyle is a way of modeling our diet, exercise and lifestyle behaviors after our primal ancestors while adapting them to the realities of our modern lifestyles. The first exercise behavior I would like to discuss is the concept of Moving Frequently at a Slow Pace. As an avid Weldedter this statement could be considered sacrilege.  The euphoria of popping your heart rate up over 85% and then collapsing on the floor at the end of the workout, what can be better than that.  Nothing, when it’s not chronically abused.  High intensity workouts put...Read more

GROUP CLASS WORKOUT   Warm Up: 1 min plank, 25 air squats, 20 situps, 10 pushups Finish with 15 PVC PT, GM, 20 leg swings each, 20 scorpions 60-90 Seconds Each Side Banded OH Distraction (Lats) Strength: 2 Rounds 3 laps around both rig HEAVY Farmers Carry 50 Banded Tricep Extensions and 30 Banded GMs Metcon: Welded & Welded Lean   8 Min AMRAP Alt Partner Partner 1: 12/9 Cal Bike Partner 2: Max Hand Release Pushups Score is Cals + Pushups Rest 3 min 8 Min AMRAP Alt. Partner Partner 1:12/9 Cal Row Partner 2: Max Thrusters 95/65 Score is Cals + Thrusters   Mobility of The Day:  Super Friend Quad Smash     OPEN GYM 8 to 9am     MASTERS CLASS (AGES 40+) 8:30 to 9:45am With Coach Arthur      Read more

Strengthen & Lengthen   Tired of that shoulder pain?  Still struggling to get into a full depth squat?  Our strengthen and lengthen helps to bring the best out of each athlete by focusing on proper alignment and linking breath with movement to lengthen tissues, increase muscle stamina, and build joint strength. Great for the beginner and advanced practitioner alike, this class offers a challenging yet accessible practice for all.   Rest & Restore   Rest and Restore is a perfect balance for the athlete looking to take a day off from the daily WOD and treat their body to some well deserved rest and recovery.  This class is a slower-paced, gentler flow that focuses on instruction of the basic postures to stretch, restore, and mobilize tired muscles.  Whether you are just beginning your yoga journey or are well traveled, our Rest and Restore class will help you to stay connected...Read more